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Thread: Free weights vs machines

  1. #1
    Octaneforce's Avatar
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    Free weights vs machines

    Ive always been a fan of freeweights over machines. A friend of mine goes to planet fitness. Besides a few dumbells that only go up to like 60, there are no freeweights. Not even a bench press! He has been complaining that he doesnt seem to get bigger or stronger no matter what he does or eats. I tell him all the time that if he doesnt incorporate free weights that he wont ever meet his goals. Maybe im crazy but i feel like free weights using proper form trumps a machine every time. Something about having to balance the bar and being a little worried is satisfying.

    So whats the verdict? Will free weights offer better gains over machines?

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    Clove1234 is online now Associate Member
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    Definitely depends on goals. For getting bigger and stronger, machines will have a point of diminishing returns or no returns at all. Planet fitness is great for treadmill zombies and old people in my opinion.

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    depends mainly on GENETICS and muscle fiber type your body and different muscle groups possess.

    example
    Phil Heath - he has always trained primarily with machines for every body part and always has (he's had no injuries)

    Ronnie Coleman and Branch Warren - always trained with free weights and big heavy compound moves (lots of injuries)

    Both work dependent on your genetics . Phil heath probably is a genetic freak possesses a whole shit ton more sarcoplasmic muscle fibers then most guys (sarcoplasmic fibers hypertrophy very well with machine pump work and respond well to steroid use ).

    Branch Warren on the other hand grew very well using heavy weights and relied more on Myofibrillar hypertrophy (heavy weight low rep) . he is probably more myofibrillar fiber type dominant.

    I advocate a good mixture of both , BUT when natural and building your base I always recommend doing the heavy compound free weight lifts as your primary workload (squat, bench, deadlift, overhead press, bent over rows ,etc.)

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    Quote Originally Posted by Clove1234 View Post
    Definitely depends on goals. For getting bigger and stronger, machines will have a point of diminishing returns or no returns at all. Planet fitness is great for treadmill zombies and old people in my opinion.
    I know we bust his balls about it lol. They even give out pizza once a week or some shit.

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    Quote Originally Posted by GearHeaded View Post
    depends mainly on GENETICS and muscle fiber type your body and different muscle groups possess.

    example
    Phil Heath - he has always trained primarily with machines for every body part and always has (he's had no injuries)

    Ronnie Coleman and Branch Warren - always trained with free weights and big heavy compound moves (lots of injuries)

    Both work dependent on your genetics . Phil heath probably is a genetic freak possesses a whole shit ton more sarcoplasmic muscle fibers then most guys (sarcoplasmic fibers hypertrophy very well with machine pump work and respond well to steroid use ).

    Branch Warren on the other hand grew very well using heavy weights and relied more on Myofibrillar hypertrophy (heavy weight low rep) . he is probably more myofibrillar fiber type dominant.

    I advocate a good mixture of both , BUT when natural and building your base I always recommend doing the heavy compound free weight lifts as your primary workload (squat, bench, deadlift, overhead press, bent over rows ,etc.)
    Im sure me nor my friends are have any genetic gifts but i agree, i always tell new guys to get familiar with free weights and then hit them heavy. And stay away from the god damn smith machine

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    1moreset024 is offline Banned
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    Pizza Monday
    Bagel Tuesday

    Free weights vs machines-hqdefault.jpgFree weights vs machines-maxresdefault.jpgFree weights vs machines-blvcrngciae6wzo.jpgFree weights vs machines-images.jpegFree weights vs machines-download.jpegFree weights vs machines-download-1-.jpeg

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    Clove1234 is online now Associate Member
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    Love me some pizza Monday, went with my buddy one time a few years ago and watch a whole family just take a box and eat it by themselves lol

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    ok thats it, I don't care if I own my own gym or not, I'm going to planet fitness for the free pizza day. its bulking season

  9. #9
    Clove1234 is online now Associate Member
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    10 dollars a month, four times a month. Might be worth it just for pizza

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    I belong to an independent gym which I love, but the cardio equipment sucks and it's only open until 9pm.

    For $20/mo, I ALSO belong to PF. I have to travel for work, there's a PF nearly everywhere I go and at home, I have a late night option. Unless I want to do a heavy dead-lift day or something, I can get a decent enough workout in.

    Best,
    C-

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    Quote Originally Posted by 1moreset024 View Post
    Pizza Monday
    Bagel Tuesday

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    Clearly that's to reward people for being dedicated and sticking to a stringent diet all week.....right!? It shouldn't bother me this much but I kinda wanna find the person who came up with this silly ass concept for a gym and kick em right in the dick. (Just noticed the "no super setting" poster and can't decide which pisses me off more that stupid poster or the fact that they're feeding their already obese clientele straight fat and simple carbs Shit I should prob drop my tren down a bit

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    Quote Originally Posted by AlphaMindz View Post
    Clearly that's to reward people for being dedicated and sticking to a stringent diet all week.....right!? It shouldn't bother me this much but I kinda wanna find the person who came up with this silly ass concept for a gym and kick em right in the dick. (Just noticed the "no super setting" poster and can't decide which pisses me off more that stupid poster or the fact that they're feeding their already obese clientele straight fat and simple carbs Shit I should prob drop my tren down a bit
    Haha i feel you man. But hey thats capitilism. Theres a demand for this sort of gym environment. I wouldnt even know how to lift without super setting. What does that even mean ur right

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    Yup, exactly, capitalism brotha. I did some heavy bench press/ bent over row super sets (among a bunch of other shit) at the gym earlier and feel quite a bit more accepting of the whole thing now .. Live and let live man. But damn tren is the only compound that gives me a notable decrease in tolerance for dumb shit lmao! But to weigh in on your original question, I definitely feel that free weight movements help you achieve a stronger overall physique (especially regarding your core), and like you touched on, utilizing the stabilizing muscles while moving weight is beneficial to your overall gains IMO. Although one shouldn't write off machines altogether because they can add a lot of value to building a good physique. GearHeaded comes at it from a scientific stand point which is cool and what he said def makes sense, so as most things in life, I think a balanced approach is prob the most optimal.

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    Quote Originally Posted by GearHeaded View Post
    depends mainly on GENETICS and muscle fiber type your body and different muscle groups possess.

    example
    Phil Heath - he has always trained primarily with machines for every body part and always has (he's had no injuries)

    Ronnie Coleman and Branch Warren - always trained with free weights and big heavy compound moves (lots of injuries)

    Both work dependent on your genetics . Phil heath probably is a genetic freak possesses a whole shit ton more sarcoplasmic muscle fibers then most guys (sarcoplasmic fibers hypertrophy very well with machine pump work and respond well to steroid use ).

    Branch Warren on the other hand grew very well using heavy weights and relied more on Myofibrillar hypertrophy (heavy weight low rep) . he is probably more myofibrillar fiber type dominant.

    I advocate a good mixture of both , BUT when natural and building your base I always recommend doing the heavy compound free weight lifts as your primary workload (squat, bench, deadlift, overhead press, bent over rows ,etc.)
    Injuries are one reason my philosophy on my own personal regime have changed. I look at Dorian, Ronni and branch and see all those injuries from heavy lifting, on everything and think to myself. I want to be jacked for life. I use to train heavy on everything and almost HIT style. But now, i go heavy on compound lifts ONLy and really focus on slow negatives and Time Under Tension for axillery lifts. I was always hurt pushing every exercise to the max.

    Quote Originally Posted by GearHeaded View Post
    ok thats it, I don't care if I own my own gym or not, I'm going to planet fitness for the free pizza day. its bulking season
    It’s it always bulking season bro?
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